Home Primary, Secondary, and Tertiary Prevention: What is the Difference?
Health Tip of the Week
Introduction to Calisthenics | Print |  E-mail

Calisthenics are a mode of exercise which solely utilize one's own body weight as the resistance while strength training ( Note: strength training is one of the 3 primary exercise domains identified by our physical activity guide (i.e. Endurance, Flexibility, and Strengthening Activities) and it is recommended to incorporate strengthening activities into our lives 2-4 times/week).

handsUp

Callisthenic exercises require minimal and more often NO equipment , are very low cost, and provide an outstanding training stimulus when executed properly.  In addition, calisthenics are amazing because they can be used to target all of the major muscle groups in the body. A  full body workout with strength, flexibility and aerobic benefits with little or no equipment at all? Talk about a great deal!

The various types of  calisthenic exercises one can perform range in complexity, and can be individually tailored to one's goals regardless of gender, age, or current health status. For example,  push-ups are one of the most common calisthenic exercises and with the proper technique variations one can do a variety of push-ups that train the chest, triceps, shoulders, back, biceps, as well as abdominals. In addition to variety, one is able to modulate (increase or decrease) the intensity of calisthenic exercises with ease. We can also alter the intensity of push-ups by changing the angle of the body in relation to the ground. If one uses the ground to push-up from this is the " standard" version; however, it does take a lot of effort to execute many repetitions when parallel to the ground (high intensity). If you are new to exercise and want to strengthen your upper body musculature; yet, find it too difficult to perform the standard push-up,  altering the angle at which you execute the movement is a quick and easy way to receive an amazing upper body workout while minimizing your risk of injury. To alter the angle you can use stairs (start high and gradually move down the flight of stairs), park benches (start on the back rest (its higher), progress to the front seat), kitchen counters,  park equipment, work desks, you name it! The key thing is to ensure the object you are pushing off of is secure and stable as we don't want to end up on the floor. Another way to decrease the intensity of push-ups is to perform them with your knees as the pivot point as opposed to your toes (knees on the ground). This is commonly referred to as the standard female version; however, it is a great way for beginners regardless of sex to start using their upper body musculature.

NOTE: If you have never done a push-up, it's been a long time since you have done one, or are slightly uncomfortable with the exercise we highly recommend you call PAL to receive FREE  guidance from CSEP Certified Exercise Physiologist®.

Putting our example in to perspective: If you can do 20 push-ups/day (any version, high or low intensity) at the end of the month this will add up to approx. 600 push-ups/month. Yes, 600! There is no doubt that the body will positively adapt and thank you for this training stimulus (600 push-ups) which by the way probably takes less than 2 minutes/day! You don't even have to do all 20 at once! You can split it up into sets of 5 or 10. The key thing to realize is that every movement counts!

As mentioned above, aside from push-ups, calisthenics are able to target all of our bodies muscles. Here are some examples:

  • Glutes and hamstrings ( your buttocks and the muscles at the back of your leg): Squats, Lunges, Kick-Backsstretching
  • Quadriceps (large thigh muscles at the front of your leg): Squats, lunges, seated leg raises
  • Calf Muscles: Standing calf raises
  • Chest: Variety of push-ups
  • Back: Variety of pull-ups, modified push-ups, chin-ups/pull-ups
  • Triceps: dips, variety of push-ups
  • Biceps: Bicep curls (no weight), chin-ups/pull-ups, modified push-ups
  • Abdominals: Crunches, leg raises, cycling in the air while lying on your back, variety of planks

And the list goes on and on !

Well that's calisthenics in a nutshell. If you would like to start or continue strengthening your muscles and bones while receiving cardiovascular and flexibility benefits, calisthenics are the way to go! They cost nothing, require little to no equipment and with the proper guidance they provide exceptional results!

NOTE: The above exercises are all examples to show you the versatility of calisthenic exercises. If you would like more information on calisthenics or would like an individualized routine to be prescribed to you please call us at PAL for FREE evidence based counselling with a CSEP Certified Exercise Physiologist® (1-877-725-1149).

 
Last Updated on Wednesday, 28 July 2010 12:01
 
Achieving Results: What does it take? PDF  | Print |  E-mail
There are essential tools required to achieve any physical activity goal or result. No matter if you are trying to run faster, lose weight or manage a chronic condition or disease such as diabetes or high blood pressure, these principles still apply.

So let's go through what you need to consider when you want results.

 

1) Progressive overload principle: The gradual increase in load or demand placed on your body.

  • Think about when you first started or changed a routine. You probably saw some change, hopefully in the right direction, in perhaps your weight, or your running speed or distance. This result occurred because you placed a new demand on the body and your body had to adapt. In order to improve beyond this, you will need to place a greater demand on your body. This doesn't mean you have to completely change what you are doing and try something new, it merely requires a few tweaks to your routine. Here are a few ways you can do this.

    • Intensity: How much effort you put into an activity. Try increasing the weight you are using or pedal more vigorously if you are cycling.

    • Volume: How many repetitions and sets you complete in one workout, how long your run was, and even how many times in one week you completed a workout. Try increasing the distance that you cover when you run or bike or swim for example. Or try and add one more set into your routine.

  • Now of course you cannot keep increasing the demand on your body without some rest periods. An easy rule to go by is for every three weeks that you increase the demand on your body, you should allow one week of active rest. This can include reducing your overall volume for one week.

 

2)SMART Goals: A goal that is clearly defined and set up for success!

  • Specific. If you set yourself a general goal like "to get fit", it’s hard to know where to start and you might have trouble keeping yourself motivated. Instead, make your goal specific, like "to go for a 30 minute walk every day". Then you always know exactly what needs to be accomplished. Your goal should also be specifically for you. If somebody else sets the goal, it may not seem as important as a goal you decide on yourself. If you set a short-term goal, make sure it fits in with your long-term goals.

  • Measurable. Give yourself a way to measure when you’ve achieved your goal. By measuring each step along the way to a larger goal, you know how far you’ve come and how much farther you have to go. Tracking your progress makes it easier to stay motivated. An example of a measurable goal is "to run 5 kilometres in 30 minutes."

  • Attainable. Make sure you’re physically capable of achieving the goal you set. Let’s say your goal is "to train for a 42 kilometre marathon within eight weeks". If you can only run 5 kilometres right now, your goal isn’t attainable.

  • Realistic. Your goal should be based on the realities of your circumstances and lifestyle, as well as the budget, support and tools you have available. For example, keep in mind that your goal may require a good pair of running shoes, transportation to get to a swimming pool, someone to baby-sit your children, or enough money to pay for a program. It’s also important to make your time lines realistic. Instead of trying to do too much at once, your goal should progress over time. Set some short-term goals (for example, "to climb 10 stairs 3 times a day" or "walk 5 times a week") and some long-term goals (for example, "to train for a 5 kilometre race in 4 months).

  • Time frame. Set a reasonable deadline for when you’d like to achieve your goal. Start by setting one or two long-term goals, then break them down into monthly, weekly and daily goals. Be sure to set a specific end date. Keep your goals simple and always have a new goal ready for when you achieve your current goal. This gives you something to work toward and helps you stay on track.

 

For more information on what is takes to get results and/or anything else in this Health Tip please do not hesitate to contact our CSEP Certified Exercise Physiologists® by calling 604-241-2266 and or emailing This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

     
Last Updated on Thursday, 08 April 2010 12:30
 
Primary, Secondary, and Tertiary Prevention: What is the Difference? | Print |  E-mail

Regular physical activity can improve your health and help prevent chronic diseases, like arthritis, asthma, heart disease, cancer and diabetes.

 

There are 3 levels of disease prevention:

 

1. Primary Prevention. Trying to prevent yourself from getting a disease.

To view fact sheet click here: PDF File

2. Secondary Prevention. Trying to detect a disease early and prevent it from getting worse.

To view fact sheet click here: PDF File

3. Tertiary Prevention. Trying to improve your quality of life and reduce the symptoms of a disease you already have.

To view fact sheet click here: PDF File

 

For more information on primary, secondary, or tertiary prevention and/or anything else in this Health Tip please do not hesitate to contact our Certified Exercise Physiologists® by calling and or emailing The Physical Activity Line.

 

Move your Body, Move your Life!
Last Updated on Tuesday, 16 February 2010 17:00
 
Does the Intensity and Type of Physical Activity Affect Training Volume?  E-mail

Previously we discussed training volume and its major components e.g. Frequency and Time. The Intensity and type of physical activity performed can also influence training volume.

 

The intensity of physical activity can be monitored in many different ways. For example:

  • heart rate can be used to see how hard you are working
  • speed can be used to see how fast you are going
  • the amount of weight you lift could be used as in indicator.

In addition, very simple, practical, and cost effective method can be to monitor the intensity or your effort level by the way you feel. This is called the Rating of Perceived Exertion .

 

When looking at the relationship between intensity and training volume it is usually described as an “inverse relationship”. This being said, as intensity increases, training volume usually decreases. Canada's Physical Activity Guide to Healthy Active Living  on page 2, provides a great example of how intensity and training volume interact. In order to achieve optimal health benefits, you can either do 60 minutes (Time) of light effort (Intensity) physical activity most days of the week (Frequency), or you could also do 20 - 30 minutes (Time) of vigorous effort (Intensity) physical activity most days of the week (Frequency). As safe progression would be to start with the light effort activities and eventually move up to the moderate effort and then vigorous effort activities. It is also important to vary your intensity from day to day. For more information and examples on training volume and intensity, click here.

 

The type of physical activity you choose can also influence training volume. For instance, it is important to ensure that you choose a variety of activities that are weight bearing as well as non weight bearing. Examples of weight bearing activities are walking, jogging, and dancing. Examples of non-weight bearing activities are swimming, biking, and water aerobics. It is recommended that training volume be balanced between these two types of physical activity to ensure optimal health benefits. For more information and examples on training volume and the type of physical activity, click here. Note: individuals with certain health conditions may benefit more from one type than another. This being said, it’s essential to contact a health professional prior to starting an exercise program in order to individually tailor your activities to your needs.

 

For more information on Intensity and Type of physical activity or anything else in this Health Tip please do not hesitate to contact our Certified Exercise Physiologists® by calling and or emailing The Physical Activity Line.

 

Move your Body, Move your Life!

 

  
Last Updated on Friday, 29 January 2010 15:52
 
What is Training Volume?  E-mail
User Rating: / 1
PoorBest 

Loosely defined, training volume refers to how much training or physical activity you are doing.  Specifically, it may refer to how many repetitions and sets you complete in one workout, how long your run was, and even how many times in one week you completed a workout.

When looking at training volume, the F.I.T.T. principle is often used.

  •  F= Frequency (The number of times per week you are active)
  •  I= Intensity (How much effort you put into an activity)
  • T= Time (How long you do an activity)
  • T= Type (The kind of activity you do)

 

The frequency and time components of the F.I.T.T principle are major contributors towards training volume.  Canada's Physical Activity Guide to Healthy Active Living recommends doing a minimum of 30 to 60 minutes of moderate physical activity most days per week. Therefore the training volume that they recommend can be broken down into frequency (most days of the week), and time (30-60 minutes).

When starting a physical activity program, a safe progression in training volume is to increase by 10% every week. Starting with 30 minutes per day in the first week, a safe progression for the next week would be 33 minutes (30 minutes x 10%).

 

The intensity and type of the activity being performed are also components that influence training volume. Tomorrows Health Tip of the Day will explore these relationships.

 

For more information on training volume and or anything else in this Health Tip please do not hesitate to contact our Certified Exercise Physiologists® by calling and or emailing The Physical Activity Line.

 

Move your Body, Move your Life!

 

 
Last Updated on Wednesday, 27 January 2010 17:49
 
More Articles...
«StartPrev12NextEnd»

Page 1 of 2
Banner
_Privacy Policy__Website Terms and Conditions_
Copyright © 2010 PAL. All Rights Reserved.
The health information provided on this sheet is only a guide. You also need to rely on your common sense and good judgment. If you receive advice from a doctor or health professional that does not agree with the information provided here, follow the advice of your doctor or health professional since it is based on your specific history and needs
  

Contact PAL

Anti-Spam Question: How many eggs are in a dozen ? (Hint: 12)
Email:
Subject:
Message:
Follow TeamPAL on Twitter

Health Tip of the Week

Have you called PAL? If YES, how did we do? 

Click here to take survey